0:00-10:00  Establish a heavy strict press   10:00 – 36:00 (26 min cap)  Round 1 300’ Single arm OH lunges (switch every 50’), 50/35 30 Alt BMU (modify w/hardest pull)   200’ Single arm OH lunges 20 Alt Wall Climbs   100’ Single arm OH lunges 10 Alt Rope Climbs   Round 2 300’ Double...Read More

DeadLift add 20lbs to 1 RM, then calculate 90% 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95%   Then:   AMRAP 15 Min.   15 DeadLifts 95/63 15 Power Snatch 95/63 15 Back Squats 95/63   Post Loads and Times to ZEN and Comments:  Read More

Bench Press: 3 x 3 @ 90% DB Row: 3 x 8 @ AHAP   Then…   For Time:   30 Box Step-overs, 50’s/35’s 21 Toes 2 bar 9 Ring Dips   20 Box Step-overs 15 Toes 2 Bar 15 Ring Dips   10 Box Step-overs 9 Toes 2 Bar 21 Rings Dips   Core...Read More

EMOM 7 Minutes 2 Cleans + 3 Front Squats Then…. 3 Rounds 50 Double Unders 25/20 Cal Bike or Ski 10 Squat Cleans 155/103 The Triplets: Benny, Nicola and Trish!Read More

Back Squat add 20lbs to 1 RM, then calculate 90% 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95% Then… 21-15-9 Reps DB Power Cleans 50/30s Handstand Push-Ups Rest 2min. 9-15-21 DB Push Press BurpeesRead More

9am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: In Any Order AMRAP 12 Minutes 200m Sprint/100m jog or 250m Row Sprint/125m Row paced or 10/8 Cal Bike or Ski Sprint/5/4 Cal paced AMRAP 12 Minutes 30 Wall Balls 20 DB or KB Snatch 50/35 10...Read More

Deadlift (add 20lb x 90%) 1 x 3 @ 70% 1 x 3 @ 80% 1 x 3+ @ 90%   Then…   Amanda 9-7-5 Ring MU Squat Snatch, 135/83   Then….   15-10-5 Strict HSPU Cal Bike or Ski   Have you RSVP’d to our holiday party?    Read More

Today’s Schedule: 6am – 7:30am- 9:30am – Noon   WWPF 0:00 – 10:00 10 min Max Cal Bike * must switch EMOM   Then…. 12:00 – 22:00 10 Min AMRAP 10 Synchronized Wall Ball Shots, 20/14 10 Alt Box Jumps, 30/24 10 Alt Strict Pull-ups / Partner Hangs   Then… 24:00 – 34:00 10 min...Read More

Happy AMRAPs-Giving 2019 A Plate Full of Crossfit Rxd Plates Sizes 45# Toms 35# Hens   The MENU:   Appetizer:   AMRAP 6 Min 8 Plate Squat Cleans 9 Hand Release Pushups 10 Plate Swings   90 sec Rest:   Main Course   AMRAP 12 Min 14 Plate Push Press 7 Toes to Bar 200...Read More

LINDA (AKA: 3 Bars of Death) Complete reps of 10-9-8-7-6-5-4-3-2-1 Deadlift, 1.5 BW Bench Press, (BW) Clean, (3/4 BW)   See one of our coaches if you have a specific goal. We can help!Read More